Category: Open Water

In order to best prepare you for an open water swim you obviously need to compete in a few open water swims in advance to the BIG SWIM. You will need to be able to maintain your body heat, hydration and energy needs so don’t just swim a lot in the pool without researching your swim well. Remember to take into consideration water temperature, currents, potential storms or intense heat or cold temps for the day.

If the majority of your training is in the pool then you need to train as the previous workouts are written. You can’t train at one speed because that won’t be a reality in an open swim. Your legs need to be strong and your kicking abilities are more important than you can imagine. The variable speed training and tarzan swimming incorporated in the workouts are key to changing your swimming direction, finding out where you are in the water compared to your competition and navigating your course. The continuous heart rate changes in these practices will prepare you body for different energy needs in your race.

You need to understand pacing for your race and how to conserve your energy when needed. Race pace is a huge and essential part of the Faster Swimming programs. The beginning of the race is crazy until the field thins out and you can establish your pace then you need to be able to kick it in for the finish and Faster Swimming will prepare you.

You will need to rest for the big swim so understanding cycles of training will help prepare you for your competition.

This is the fourth installation of the 15th practice session for our Open Water Swim Training example. Over the next few weeks, we’ll post at regular intervals various days of the training. The entire training session can be found in our 23 Week Training Session, which can be found here.

Day #20 Mid Distance and Open Water

Warm up: 12 x 50 25 kick / 25 swim @ 75%

1-6 quick starts, 7-12 no grab starts

25 easy

Set #1 swim set

32 x 25 descend 1-8 and repeat :05rest

2 x 200 with 6 fly kicks off each wall VS by 25 80% – 85% :10rest

24 x 25 descend 1-6 and repeat :05rest

3 x 200 with 8 fly kicks off each wall :15rest

VS by 25 80% – 85% with inc stk cnt by 50

16 x 25 @ 500 RP on :30

400 with 6 fly kicks off each wall VS by 50 80% – 85% with inc stk cnt by 100

This is the fourth installation of the 15th practice session for our Open Water Swim Training example. Over the next few weeks, we’ll post at regular intervals various days of the training. The entire training session can be found in our 23 Week Training Session, which can be found here.

Watch the workout progression as we add yardage and change up the sets.

This is the third installation of the 10th practice session for our Open Water Swim Training example. Over the next few weeks, we’ll post at regular intervals various days of the training. The entire training session can be found in our 23 Week Training Session, which can be found here.

Watch the workout progression as we add yardage and change up the sets.

Day #10 Mid distance and Open water

Warm up: swim set

start into 400 @ 70%

3 x200 VS by 50 70% – 75% inc stk cnt by50 :10rest

4 x150 @ 75% :10rest

5 x 100 negative split with open turn to getsplits (:15rest between 100’s)

This is the second post of the 5th practice session for our Open Water Swim Training example. Over the next few weeks, we’ll post at regular intervals various days of the training. The entire training session can be found in our 23 Week Training Session, which can be found here.

Watch the workout progression as we add yardage and change up the sets.

This is the first practice session for our Open Water Swim Training example. Over the next few weeks, we’ll post at regular intervals various days of the training. The entire training session can be found in our 23 Week Training Session, which can be found here.

Watch the workout progression as we add yardage and change up the sets.

Day #1 mid distance and open water

Warm up:

400 swim :10rest @ 70%

25easy if started from block

Set #1

6 x 300 swim descend with send off

1-2 on 4:30 25 kick / 50 swim

3-4 on 4:15 25 kick / 50 swim

5 on 4:00 swim

6 swim sub 3:45 inc stk cnt each 25 of each stroke

1:00rest

3(3 x100) pattern below is to be completedeach set and descend with send off

1 kick odd 25’s and swim even 25’s @ 80%

2 reverse from number 1 @ 80%

3 swim @ 90%

the above 9 x 100 are continuous withsend off

set #1on 1:40, set #2 on 1:35, #3 on 1:30

:30restfrom last set

2 x 100swim on 1:30 @ 400 IM race pace

:30restfrom send off

2 x 100 swim on 1:15 @ 400 IM race pace

:30restfrom send off

100swim @ 100% timed from push

50 easy

Set #2 paddle freestyle swim set except the50’s – set to be completed 3 times

Its summer time in the northern hemisphere, and that means outdoor swimming. For the next few weeks, we’re going to discuss training for open water training. The list below represents both initial instructions and keyword phrases used in the 6 week period of the 23 Week Training Manual which focus on 10,000 yard workouts, in preparation for a seasonal training period for high school as well as open water swim training.

11. Remember to adjust all send offs and rest intervals based on your ability

12. Try to achieve stroke count sets.

13. Racing and overspeed work, see outline and practice techniques.

14. Alternate upper and lower body with in sets or by sets.

15. Turns, starts(relay) and finish work.

16. Introduce paddle and other equipment in workouts.

17. Varied Tarzan work, see outline and practice techniques.

18. Complete variable speed work for swimming and kicking as close to percentages

indicated as possible.

19. Kicking and Race Race are specific during the season.

20. The percentage of kicking per day is indicated in weekly outlines.

21. Follow yardage within reason. Don’t get wrapped up in this as it is

only aguideline. I’d rather you attempt to achieve all the sets while maintaining

quality. Adjustyour yardage as needed.

The goal of 10,000 yard workouts are not for everyone but those that can physically and mentally handle the workload. If you need to,alternate upper and lower body thru the sets as your body tells you. Try to end every day with some speed work followed by a long enough warm down to feel better. You may split this up with doubles. Please adjust accordingly.

Quality is the main focus while completing sets as written. Please read your body and adjust the amount of sprinting and recovery you need. If a swimmer needs more recovery to achieve the goals of each set then the swimmer and or coach need to communicate to each other. Monitor your heart rate to help you decide if you are resting enough or too much. You’ll eventually be able to tell if you need more sprinting or recovery. We are now focusing on speed and power. Trust you have done enough and only you are the judge.

READ YOUR BODY AND REMEMBER TO ALWAYS PRIME YOUR NERVOUS SYSTEM WITH RACE PACE, TARZAN AND VARIABLE SPEED WORK EVEN IF YOU HAVE A FULL RECOVERY DAY.

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